早餐吃飽、晚餐吃少有助減肥

上班族的早餐總是吃得匆匆忙忙，而晚上又少不了聚餐宵夜，時間充裕讓人禁不住大吃一頓。最新研究表明，如果不想讓體重飆升，人們應該在早餐吃最飽，晚餐吃最少。

Eating a big breakfast could help you burn double the amount of calories than if you eat a larger meal at dinner.

It could be the key to losing weight while also keeping blood sugar levels steady， researchers at Lübeck University in Germany said.

Their study found filling up in the morning boosts a metabolism process known as diet-induced thermogenesis （DIT）.

DIT refers to the number of calories the body expends to heat the body and digest food. It was shown to be twice as high for those who ate more at breakfast than at dinner.

On the other hand， a low-calorie breakfast increases appetite， especially for sweets， the researchers admitted.

The findings published in the Journal of Clinical Endocrinology and Metabolism were based on a laboratory experiment of 16 men.

They consumed a low and high calorie breakfast and dinner one day — and then vice versa on another.

The study also showed increases in blood sugar and insulin concentrations， caused by eating a meal， was diminished after breakfast， but not so much after dinner.

The results also showed eating a low-calorie breakfast caused sweet cravings with a higher appetite.

This suggests those saving all their calories for the end of the day may face consequences because they snack more.

Corresponding author Dr Juliane Richter said：“Our results show a meal eaten for breakfast — regardless of the amount of calories it contains — creates twice as high diet-induced thermogenesis as the same meal consumed for dinner.”

“This finding is significant for all people as it underlines the value of eating enough at breakfast.”

The study adds to increasing evidence that the best way of losing weight is to eat your largest meal in the morning - and your smallest in the evening.

Dr Richter， a neurobiologist at Lübeck University， said： “Eating more at breakfast instead of dinner could prevent obesity and high blood sugar.”

Both obesity and high blood sugar can lead to a host of life-threatening illnesses including cancer， cardiovascular disease and diabetes.

Previous research has shown DIT is lower in people with obesity. It’s seen as a measure of how well our metabolism is working.

DIT can differ depending on mealtime and is generally slower in the evening and at night due to our body clocks.

Dr Richter said： “We recommend that patients with obesity as well as healthy people eat a large breakfast rather than a large dinner to reduce body weight and prevent metabolic diseases.”

A 2017 study of over 50，000 adults， which found eating a big breakfast， medium lunch and small dinner led to lower BMIs （body mass indexes）.

The US and Czech nutritionists tracked the participants for seven years and discovered eating the largest meal in the morning was among the most effective strategies for preventing long-term weight gain.

Professor Daniela Jakubowicz， author of The Big Breakfast Diet， found that those who piled on the calories in the morning were more likely to feel satisfied， preventing snacking throughout the day.

And another study by Professor Jakubowicz found that eating chocolate in the morning， when our metabolism is at its highest， prevented cravings for sweet things later on.

與一頓豐盛的晚餐相比，吃一頓豐盛的早餐可以幫助你燃燒兩倍的卡路里。

德國呂貝克大學的研究人員稱，這可能是幫你減肥，也能保持血糖水平穩定的關鍵。

研究人員發現，早上吃飽可以促進食物誘導產熱這一新陳代謝過程。

食物誘導產熱指的是身體為保暖和消化食物而消耗的熱量。研究表明，與晚餐吃得多的人相比，早餐吃得多的人食物誘導產熱是其兩倍。

另一方面，研究人員承認，低卡路里的早餐會增加食欲，尤其是對甜食的渴望。

共有16名男性參加了這項試驗，研究結果發表在《臨床內分泌與代謝雜志》上。

他們在一天中分別攝入低卡路里和高卡路里的早餐和晚餐，而在另一天則相反。

研究還表明，吃飯時升高的血糖和胰島素濃度在早餐后有所降低，但在晚餐后則下降沒有那么明顯。

此外，吃低卡路里的早餐會導致對甜食的食欲增加。

這表明，把一天中高熱量的食物都留到晚上會得不償失，因為他們在一天之中會吃更多零食。

通訊作者朱利安·里克特博士說：“我們的研究結果表明，不管早餐含有多少卡路里，早餐的食物誘導產熱是等量晚餐的兩倍?！?/p>

“這一發現對所有人都很重要，因為它強調了早餐吃飽的重要性?！?/p>

該研究增加了最好的減肥方法是早上吃最飽，晚上吃最少的證據。

呂貝克大學的神經生物學家里克特博士說：“早餐多吃，晚餐少吃，可以預防肥胖和高血糖?！?/p>

肥胖和高血糖都會導致許多危及生命的疾病，包括癌癥、心血管疾病和糖尿病。

此前研究表明，在肥胖人群中，食物誘導產熱更低。食物誘導產熱可以衡量人體的新陳代謝。

食物誘導產熱的能力因進餐時間而異，受人體生物鐘影響，一般來說，食物誘導產熱速度在晚上會更慢。

里克特博士說：“我們建議肥胖癥患者和健康人吃一頓豐盛的早餐，而不是一頓豐盛的晚餐，這樣可以減輕體重，預防代謝疾病?！?/p>

2017年一項針對5萬多名成年人的研究發現，早餐吃得多、午餐吃適量、晚餐吃得少會降低身體質量指數（BMI）。

美國和捷克的營養學家對參與者進行了7年的跟蹤調查，發現早上吃最飽是預防長期體重增加最有效的方法之一。

《豐盛的早餐》一書的作者丹妮拉·亞庫伯維茲教授發現，那些早晨攝入大量卡路里的人更容易感到滿足，從而避免了一整天都吃零食。

亞庫伯維茲教授開展的另一項研究發現，在早上新陳代謝最旺盛的時候吃巧克力，可以防止之后想吃甜食。